WOD / Blog
24 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Rope Climbs: 10 Minute Skill Practice WOD: For Time (30 Minute Time Cap) 500-400-300-200-100 Meter Run 50-40-30-20-10 Ab Mat Sit Ups 5-4-3-2-1 Rope Climbs Stimulus/Focus: Find a steady pace and just keep moving! Cool Down: 3 Rounds 5 Push Ups 10 Air Squats
23 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 10 Deadlifts (135/95)(95/65) 10 Box Jumps (24/20) *Masters can step up. Everyone must step down. 10 Wall Balls (20/14)(14/10) Stimulus/Focus: Complete each movement unbroken. Aim […]
22 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Push Jerk 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: -21-15-9- (16 Minute Time Cap) Dumbbell Push Jerk (35/20)(20/15) Pull Ups *Run at each (-) for a total of 1600 meters. *RX+: (50/35)(35/20) and Chest to Bar […]
21 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Five 2.5 Minute Rounds Round 1: 20 Front Squats (95/65)(65/45) 12 Burpees Round 2: 16 Front Squats (135/95)(95/65) 12 Burpees Round 3: 12 Front Squats (185/125)(125/85) 12 […]
20 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Power Snatch 3 x 3 x 2 x 2 x 1 x 1 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (15 Minute Time Cap) 3 Wall Walks 10 Power Snatches (95/65)(65/45) 20 Double Unders Stimulus/Focus: Find a steady pace on the […]